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Wolffish vs. Bluefish raw — In-Depth Nutrition Comparison

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How are Wolffish and Bluefish raw different?

  • Wolffish is higher in Selenium, and Vitamin B1, however, Bluefish raw is richer in Vitamin B12, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Bluefish raw is 127% higher.
  • Wolffish contains 4 times more Vitamin B1 than Bluefish raw. While Wolffish contains 0.208mg of Vitamin B1, Bluefish raw contains only 0.058mg.

Fish, wolffish, Atlantic, cooked, dry heat and Fish, bluefish, raw are the varieties used in this article.

Infographic

Wolffish vs Bluefish raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +14.3%
Contains more Magnesium +15.2%
Contains more Phosphorus +12.8%
Contains more Zinc +23.5%
Contains more Selenium +28.2%
Contains more Iron +300%
Contains less Sodium -45%
Contains more Copper +43.2%
Contains more Manganese +10.5%
Equal in Potassium - 372
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.4% 4.5% 27% 110% 34% 14% 27% 12% 2.5% 255%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.1% 18% 24% 97% 33% 7.8% 22% 18% 2.7% 199%
Contains more Calcium +14.3%
Contains more Magnesium +15.2%
Contains more Phosphorus +12.8%
Contains more Zinc +23.5%
Contains more Selenium +28.2%
Contains more Iron +300%
Contains less Sodium -45%
Contains more Copper +43.2%
Contains more Manganese +10.5%
Equal in Potassium - 372

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B1 +258.6%
Contains more Vitamin B2 +21.3%
Contains more Vitamin B6 +14.9%
Contains more Folate +200%
Contains more Vitamin B3 +129%
Contains more Vitamin B5 +25.8%
Contains more Vitamin B12 +129.4%
Equal in Vitamin A - 398
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 0% 0% 0% 52% 22% 49% 39% 107% 4.5% 294% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 24% 0% 0% 0% 15% 18% 112% 50% 93% 1.5% 674% 0% 0%
Contains more Vitamin B1 +258.6%
Contains more Vitamin B2 +21.3%
Contains more Vitamin B6 +14.9%
Contains more Folate +200%
Contains more Vitamin B3 +129%
Contains more Vitamin B5 +25.8%
Contains more Vitamin B12 +129.4%
Equal in Vitamin A - 398

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12%
Contains more Fats +38.6%
Contains more Other +1700%
Equal in Water - 70.86
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
20% 4% 71% 5%
Protein: 20.04 g
Fats: 4.24 g
Carbs: 0 g
Water: 70.86 g
Other: 4.86 g
Contains more Protein +12%
Contains more Fats +38.6%
Contains more Other +1700%
Equal in Water - 70.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.9%
Contains more Monounsaturated Fat +67.3%
Equal in Polyunsaturated fat - 1.06
18% 41% 41%
Saturated Fat: 0.468 g
Monounsaturated Fat: 1.072 g
Polyunsaturated fat: 1.083 g
24% 48% 28%
Saturated Fat: 0.915 g
Monounsaturated Fat: 1.793 g
Polyunsaturated fat: 1.06 g
Contains less Saturated Fat -48.9%
Contains more Monounsaturated Fat +67.3%
Equal in Polyunsaturated fat - 1.06

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wolffish Bluefish raw
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wolffish Bluefish raw Opinion
Protein 22.44g 20.04g Wolffish
Fats 3.06g 4.24g Bluefish raw
Calories 123kcal 124kcal Bluefish raw
Calcium 8mg 7mg Wolffish
Iron 0.12mg 0.48mg Bluefish raw
Magnesium 38mg 33mg Wolffish
Phosphorus 256mg 227mg Wolffish
Potassium 385mg 372mg Wolffish
Sodium 109mg 60mg Bluefish raw
Zinc 1mg 0.81mg Wolffish
Copper 0.037mg 0.053mg Bluefish raw
Manganese 0.019mg 0.021mg Bluefish raw
Selenium 46.8µg 36.5µg Wolffish
Vitamin A 433IU 398IU Wolffish
Vitamin A RAE 130µg 120µg Wolffish
Vitamin B1 0.208mg 0.058mg Wolffish
Vitamin B2 0.097mg 0.08mg Wolffish
Vitamin B3 2.598mg 5.95mg Bluefish raw
Vitamin B5 0.658mg 0.828mg Bluefish raw
Vitamin B6 0.462mg 0.402mg Wolffish
Folate 6µg 2µg Wolffish
Vitamin B12 2.35µg 5.39µg Bluefish raw
Tryptophan 0.251mg 0.224mg Wolffish
Threonine 0.984mg 0.878mg Wolffish
Isoleucine 1.034mg 0.923mg Wolffish
Leucine 1.824mg 1.629mg Wolffish
Lysine 2.061mg 1.84mg Wolffish
Methionine 0.664mg 0.593mg Wolffish
Phenylalanine 0.876mg 0.782mg Wolffish
Valine 1.156mg 1.032mg Wolffish
Histidine 0.661mg 0.59mg Wolffish
Cholesterol 59mg 59mg
Saturated Fat 0.468g 0.915g Wolffish
Omega-3 - DHA 0.405g 0.519g Bluefish raw
Omega-3 - EPA 0.393g 0.252g Wolffish
Omega-3 - DPA 0.055g 0.062g Bluefish raw
Monounsaturated Fat 1.072g 1.793g Bluefish raw
Polyunsaturated fat 1.083g 1.06g Wolffish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wolffish Bluefish raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Wolffish
76%
Bluefish raw
Minerals Daily Need Coverage Score
49%
Wolffish
42%
Bluefish raw

Comparison summary

Which food is richer in minerals?
Wolffish
Wolffish is relatively richer in minerals
Which food is lower in Saturated Fat?
Wolffish
Wolffish is lower in Saturated Fat (difference - 0.447g)
Which food contains less Sodium?
Bluefish raw
Bluefish raw contains less Sodium (difference - 49mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (59 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/nutrients
  2. Bluefish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171949/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.